Week 1 Day 5 • Upper Body Strength Endurance

The Warm Up

EXERCISE	Warm Up Set 1	Warm Up Set 2
Foam Roll Serratus Reach	10 Reps	10 Reps
Standing Arm Circles	8 Reps • Each Direction	8 Reps • Each Direction
Single Arm Slides w/ Rotation	6 Reps Each	6 Reps Each
Sidelying Thoracic Rotation	8 Reps Each	8 Reps Each

REPEAT EACH SET THE LISTED AMOUNT OF TIMES WITHIN EACH CIRCUIT BEFORE MOVING ON TO THE NEXT CIRCUIT.

EXERCISE	SET 1	SET 2	SET 3
Dumbbell Split Position Single Arm Rows • 1:3:1	8 Reps Each	8 Reps Each	8 Reps Each
Pause Push Ups	8 Reps	8 Reps	8 Reps
Forearm Wall Planks	30 Sec	30 Sec	30 Sec

Repeat moves in superset fashion 3 times before moving on to next circuit.
Give yourself 30 seconds – 1 minute of rest between.

EXERCISE	SET 1	SET 2	SET 3
Dumbbell Single Arm Dead Bugs	6 Reps Each	6 Reps Each	6 Reps Each
Barbell Inverted Rows	8 Reps	8 Reps	8 Reps
Tall Side Planks	30 Sec Each	30 Sec Each	30 Sec Each

Repeat moves in superset fashion 3 times before moving on to next circuit.
Give yourself 30 seconds – 1 minute of rest between.

EXERCISE	SET 1	SET 2	SET 3
Tall Kneeling Band Diagonal Pull Aparts	8 Reps Each	8 Reps Each	8 Reps Each
Dumbbell Pullovers w/ Hip Bridge 1:3:1	8 Reps	8 Reps	8 Reps
Wall Bugs	8 Reps Each	8 Reps Each	8 Reps Each

Repeat moves in superset fashion 3 times before finishing your workout.
Give yourself 30 seconds – 1 minute of rest between.